By Shaun Rodgers, Physiotherapist
BEST Stretches and Exercises for Shoulder Bursitis
Shoulder pain can be a frustrating and limiting condition, particularly when it interferes with your ability to perform everyday tasks or enjoy your favourite activities.
One common cause of shoulder pain is bursitis, a condition where the bursae—small fluid-filled sacs that cushion the joints—become inflamed.
Bursitis in the shoulder can lead to significant discomfort, affecting your range of motion and overall function.
However, with the right approach, including targeted stretches for shoulder bursitis and specific exercises for shoulder bursitis, you can manage symptoms and improve your shoulder health.
In this blog, we will explore effective bursitis shoulder physical therapy exercises and stretches that can alleviate pain, reduce inflammation, and restore mobility.
We’ll also discuss bursitis shoulder exercises to avoid in order to ensure you don't exacerbate your condition with lifting gym weights or daily life.
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Understanding Shoulder Bursitis
Bursitis in the shoulder occurs when the bursae, particularly the subacromial bursa located under the acromion (the top part of the shoulder blade), become inflamed. This inflammation is often the result of repetitive movements, overuse, or injury, leading to pain and limited shoulder mobility.
Common symptoms of shoulder bursitis include:
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Pain on the outside of the shoulder, which may extend down the arm
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Tenderness when pressing on the shoulder
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Stiffness and reduced range of motion
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Pain that worsens with overhead activities or lying on the affected shoulder
While rest and medication can help manage the pain, incorporating specific bursitis shoulder physical therapy exercises and stretches is crucial for long-term recovery and preventing future flare-ups.
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Effective Stretches for Shoulder Bursitis
Stretching is a key component of managing shoulder bursitis. It helps to alleviate tension in the muscles and tendons surrounding the shoulder joint, improving flexibility and reducing the risk of further irritation.
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Pendulum Stretch:
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Purpose: Gently mobilise the shoulder without straining it.
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How to do it: Lean forward with your unaffected arm resting on a table for support. Let your affected arm hang down loosely. Slowly swing your arm in small circles, gradually increasing the size of the circles as your pain allows. Perform this stretch for 30 seconds to 1 minute.
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Benefits: The pendulum stretch helps maintain some movement in the shoulder while reducing the risk of stiffness.
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Cross-Body Shoulder Stretch:
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Purpose: Stretch the posterior shoulder muscles.
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How to do it: Bring your affected arm across your body, using your other arm to gently pull it towards your chest. Hold the stretch for 20-30 seconds, then relax. Repeat 2-3 times.
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Benefits: This stretch targets the rear deltoid and upper back muscles, helping to relieve tension and improve shoulder flexibility.
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Doorway Stretch:
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Purpose: Open up the front of the shoulder and chest muscles.
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How to do it: Stand in a doorway and place your arms on the door frame at a 90-degree angle. Step forward with one foot, keeping your back straight, and gently press your chest through the doorway. Hold for 20-30 seconds and repeat 2-3 times.
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Benefits: The doorway stretch helps alleviate tightness in the chest and front shoulder muscles, which can contribute to shoulder pain.
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Sleeper Stretch:
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Purpose: Stretch the posterior capsule of the shoulder.
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How to do it: Lie on your side with your affected arm underneath you, elbow bent at 90 degrees. Use your other hand to gently press your affected forearm towards the floor. Hold for 20-30 seconds, then release. Repeat 2-3 times.
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Benefits: The sleeper stretch targets the posterior shoulder capsule, reducing tightness that can contribute to bursitis.
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BEST Exercises for Shoulder Bursitis
Incorporating the right physiotherapy exercises for shoulder bursitis into your routine can help strengthen the muscles around the shoulder, improve stability, and reduce the likelihood of future inflammation. Here are some recommended bursitis in shoulder treatment exercises:
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Isometric Shoulder Exercises:
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Purpose: Strengthen the shoulder muscles without causing excessive movement.
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How to do it: Stand facing a wall with your elbow bent at 90 degrees. Press your hand against the wall without moving your shoulder, holding for 5-10 seconds. Perform 10-15 repetitions.
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Benefits: Isometric exercises help maintain muscle strength while minimising joint movement, which is crucial during the initial recovery phase.
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Scapular Retraction:
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Purpose: Strengthen the muscles that stabilise the shoulder blade.
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How to do it: Sit or stand with your arms at your sides. Squeeze your shoulder blades together and hold for 5 seconds before relaxing. Repeat 10-15 times. Note, you don't need to squeeze them down! Just backwards, and sometime a little bit up helps, just not often down, as most people have shoulder blades that already sit 'too far down'.
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Benefits: Strengthening the scapular muscles helps improve shoulder alignment and reduces strain on the shoulder joint.
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External Rotation with Resistance Band:
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Purpose: Strengthen the rotator cuff muscles.
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How to do it: Attach a resistance band to a stable object. Hold the band with your affected arm, keeping your elbow close to your side and bent at 90 degrees. Slowly rotate your forearm away from your body, then return to the starting position. Perform 10-15 repetitions.
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Benefits: This exercise targets the rotator cuff, which plays a key role in stabilising the shoulder joint.
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Wall Push-Ups:
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Purpose: Strengthen the shoulder muscles with minimal strain.
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How to do it: Stand facing a wall with your hands shoulder-width apart on the wall. Perform a push-up by bending your elbows and bringing your chest towards the wall, then push back to the starting position. Repeat 10-15 times.
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Benefits: Wall push-ups engage the shoulder and chest muscles without placing excessive load on the shoulder joint.
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Bursitis Shoulder BUSRITIS Exercises to Avoid
While exercising is important for recovery, certain movements can aggravate shoulder bursitis and should be avoided. Here are some bursitis shoulder exercises to avoid:
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Overhead Presses:
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Why to Avoid: Lifting weights overhead can compress the subacromial space, exacerbating bursitis symptoms.
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Upright Rows:
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Why to Avoid: This exercise can pinch the shoulder joint, worsening inflammation and pain.
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Full-Range Bench Presses:
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Why to Avoid: Lowering the barbell too far during a bench press can strain the shoulder joint, leading to increased irritation of the bursa.
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Dips:
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Why to Avoid: This movement places significant stress on the front of the shoulder, which can exacerbate bursitis.
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It’s crucial to consult with a physiotherapist who can guide you on which exercises are safe to perform and which ones to avoid based on your specific condition.
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The Role of Physiotherapy in Treating Shoulder Bursitis WELL
Bursitis shoulder physical therapy exercises are essential for reducing pain, improving mobility, and preventing recurrence. A physiotherapist can provide a tailored exercise program that gradually increases in intensity as your shoulder heals. This program will typically include a combination of stretching, strengthening, and stabilisation exercises designed to target the underlying causes of bursitis.
Additionally, physiotherapists may use techniques such as manual therapy, ultrasound, or electrical stimulation to manage pain and inflammation, complementing your exercise regimen.
Managing Shoulder Bursitis with the Right PHYSIOTHERAPY Approach
Shoulder bursitis can be a painful and limiting condition, but with the right stretches for shoulder bursitis and targeted exercises for shoulder bursitis, you can effectively manage the symptoms and promote healing. Understanding which bursitis shoulder exercises to avoid is equally important to prevent further irritation.
Incorporating bursitis in shoulder treatment exercises into your daily routine, under the guidance of a physiotherapist, can help you regain your shoulder's strength, flexibility, and function. If you’re struggling with shoulder pain or suspect bursitis, consulting with a healthcare professional to develop a personalised treatment plan is crucial.
Remember, recovery takes time, but with consistent effort and the right exercises, you can overcome shoulder bursitis and return to your normal activities.
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If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
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